FRIDAY SHIFT 10/15/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, STRESS RELIEF
6 Rounds
3 Unweighted 1/2 Get Ups, Right
3 Unweighted 1/2 Get Ups, Left
14 DB/KB Deadlift
Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Time
Goal: 9-14 Min
COACHES NOTES
For this workout, you'll perform 3 unweighted 1/2 get ups on both sides then 14 deadlifts. That's one round. Repeat 5 more times for a total of 6 rounds!
We're going with a more challenging version of the 1/4 get up today - where instead of only sitting up to your opposite forearm, you'll make your way to the bottom of a lunge position. Be sure to watch the demo and read the movement description carefully for how to do those. And please - take your time! No need to rush. We'd much rather you hit all the positions correctly than quickly. Choose a weight for the deadlifts that allows you to get those done in 1-2 sets!
1/2 GET UP
Take your time on these!!! Start on your back. Extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.
Raise your left hand off the floor and come up into a lunge position.
To complete the rep, retrace your steps back down until you are lying on your back.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
10 Sit Ups
10 Band-Assisted Sit Ups
MAMA MODIFICATIONS
Dead Bug
Unweighted Windmill
DEADLIFT
You will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DB(s) drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DB(s) goes below your knees, re-bend them and bring the DB(s) back to the starting position under control.
CUSTOMIZATIONS
Lighter Weight
Sumo Stance Deadlifts
Toe Touches
Turkish Get Up Options
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.